Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling BB landmine presses

Even sets:

– 12-16 alternating KB gorilla rows

– 8-12 KB Romanian deadlifts

B) EMOM x 10-20 sets:

– 6 alternating DB snatches

– 4 wallballs

– 2 up/down + box step-overs

Performance

A) E2M x 8 sets:

Sets 1-2: 3 position snatch (high hang , hang, 2” below knee)

Sets 3-4: 2 position snatch (hang, 2” below knee)

Sets 5-8: snatch 2” below the knee

B) EMOM x 10-20 sets:

– 6 alternating DB snatches (50/35)

– 4 wallballs (20/14)

– 2 burpee + box jump overs (24/20”)